"Grab Your Brown Bags for the Food Drive + Schedule for Weekend"(11.13.2015)

*Vagabond Annual Thanksgiving Food Drive on Saturday, November 21st, 2015 @ 9:00 am*

Join us for our hugely successful Annual Thanksgiving Food Drive to support the Easton Food Pantry! We’ll collect bags of non-perishable food items the week leading up to a big benefit workout of 11/21. Bags will be provided at the front desk soon! Let’s give BIG this year to help our community!

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*Vagabond Schedule for the Weekend of November 14th + November 15th*

1. Saturday, November 14th, 2015: 9:00 am Lifestyle/Fitness Phase Class

2. Saturday, November 14th, 2015: 10:00 am Competition Phase Class

3. Sunday, November 15th, 2015: 8:00 am Vagabond Circuit Training Week 7

4.  Sunday, November 15th 2015: 9:00 am to 11:00 am Vagabond Open Gym

5. Sunday, November 15th, 2015: 9:00 am Vagabond Gymnastics Class

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I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep
3 minutes of zone 1 work
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3-5 minutes of coach option
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3-4 minutes of the following:
Row or Airdyne 20 Seconds
5 Goblet Squats
5 Plank Walk-Outs
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Upper Body Seated Press Vertical/Posterior Chain + Long Conditioning
A1. DB Seated Press on Bench, 10-12 reps x 3 sets, rest 1 minute between sets.
A2. Single Leg Romanian Deadlift, 6/each leg x 3 sets, rest 1 minute between sets.
*You can scale to Holding Ball or Plate Out in Front to Help with Balance*

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B. AMRAP 20 Minutes of the following:
Run 200 Meters or Airdyne 90 Seconds
15 Box Jumps or Step-Ups
9 DB Standing Press @ Mod Weight
6 Ball Slams
B. Fitness Phase
High Bar Back Squat + Posterior Chain/Core + Long Conditioning or Sets Basic Lactate Work
A1. High Bar Back Squat, 80%, 3 reps x 3 sets, rest 1 minute.
A2. DB Farmer’s Walk x 50 Meters(Up and Back 25 Meters) x 3 sets, rest 1 minute.
A3. Seated Russian Twists, 10 reps/each side(med ball or plate) x 3 sets, rest 1 minute.
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B. 3 Sets of the following: Courtesy of Jason L.
30 Seconds @ Assault Bike @ 90%
Rest 30 Seconds
30 Seconds @ Sled Sprint @ 90% @ Unweighted-Sprint
Rest 3 minutes between sets
C. Competition Phase
Snatch + Clean and Jerk + Pause Back Squat(3 Second) + Posterior Chain/Upper Body Pull + Midline Accessory
A. Snatch, 80%, 1 x 7 sets, rest as needed.
B. Clean and Jerk, 80%, 1 x 7 sets, rest as needed.
C. High Bar Back Squat, 2 rep max, no more than 5 attempts all together. Keep this low volume, high intense. 1 second pause in bottom for both reps.
D1. Romanian Deadlifts, 65% of best clean, 4-5 reps x 4 sets, rest 2 minutes.
D2. Strict Chest to Bar Pull-Ups(3-5 reps) + Chest to Bar Pull-Ups(5 reps) + Toes to Bar( 7 reps) x 4 sets, rest 2 minutes.
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E. 5 Sets of the following:
25/20 Cal Assault Bike
15 GHD Sit-Ups
10 Back Extensions
3-5 Ring Muscle-Ups or Bar Muscle-Ups-Athlete Choice
Rest 90 seconds between sets
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